Ukutya okuKhuthaza iMicrobiome El Paso, TX.

Nguwe odlayo

Ibinzana elithi, "Uyiloo nto uyityayo" lithetha ukuba indlela esiyiyo isichaza njengokutya ebesikutyile sonke. Nangona kunjalo, amathumbu ethu asixelela ngenye indlela njengoko ukutya esikutyayo, eneneni kunokusikhokelela ekutyebeni. Amathumbu ethu adlala indima kwimpilo yethu yonke, xa sisitya ukutya okulungileyo amathumbu ethu ayavuya kwaye xa sisitya ukutya okubi amathumbu ethu aya kusixelela ngokulwa nokutya okubi. Uphononongo lwakutsha nje lusibonise ukuba ibhaktheriya emathunjini ethu ukuvelisa i-amyloid kunye ne-lipopolysaccharides. Ezi microbiomes zimbini zibonakala ngathi zisibonisa ukuba kunye, kunye nokutya okufanelekileyo ukuba ezi microbiomes zinokuthintela isifo i-Alzheimer's.

Njengoko ii-microbiomes kunye neebhaktiriya zibakho emathunjini ethu, kukho la maqela mabini abalulekileyo athi adlale indima ephambili kubomi bethu: I-Firmicute ene-gram-positive kunye neeBacteroidetes ze-gram- zombini zidlala indima enkulu ekutyebeni kakhulu. Iifemu ziibhaktheriya ezimbi ezithi zikhokelele kwingxaki yokutya kakhulu. Xa sitya ukutya okusetyenzwe ngohlobo kunye noshukela, imizimba yethu iqala ukuyinqwenela ngakumbi, oku kusikhokelela ekubeni sibe njalo nokukhululeka.

Ukutya okuyijanki

Xa sitya ukutya okune-junk, yonke loo nto iswekile kunye namafutha atya iiFirmicutes. Iifirmiclies ziyachuma iswekile kuba imizimba yethu iyayifuna kwaye inokuba ilungile okanye imbi ngeli xesha Iibacteroidetes ziibacteria ezilungileyo ezisikhokelela kwisisu esisempilweni. Iibacteroidetes zikummandla wesisu kunye neeFirmicutes. La maqela mabini abalulekileyo kwi-bacterium asixelela ukuba ukutya esikutyayo kunokuthi kuchaphazele imizimba yethu xa sitya ukutya okungekuko okanye ukutya okufanelekileyo.

kunjalo, UGqr Kristen Senella Ubalule ukuba sonke sinomlinganiso ohlukeneyo weFirmicutes kunye neeBacteroidetes kuba sonke siyimilo eyahlukeneyo kunye nobukhulu. Kuxhomekeke kwimpilo yethu kunye nokutya kwindlela yethu yokuphila, sinokuba neeFirmicutes eziphantsi kunye neeBacteroidetes eziphakamileyo okanye iiFirmicutes eziphakamileyo kunye neeBacteroidetes eziphantsi. Ngapha koko, ukubala ubungakanani obuphezulu okanye obuphantsi beFirmicutes kunokukhokelela ekufumaneni ubunzima okanye ukunciphisa umzimba; kuxhomekeka ekubeni yeyiphi indlela yokuphila esempilweni kunye nolawulo lomthambo olilandelayo.

Igram-elungileyo

Uyilo gram Iibhaktheriya ziya kubonakala ziluhlaza okwesibhakabhaka okanye i-violet, ngelixa iibacteria ezingezizo gram ziya kubonakala zibomvu okanye zipinki phantsi kwemicroscope. Xa ufunda amathumbu kunye neqela leentsholongwane aliphetheyo, sebenzisa inzululwazi Amagundane ukufunda indlela amathumbu abo asabela ngayo kwizidlo ezahlukeneyo abafakwa kuzo ukuze kuthi, njengabantu, sithathe nokuba ziipilisi ukunceda imizimba yethu igcine indlela yokuphila esempilweni okanye sifunde kwaye senze uphando lwethu. Iqela elinye londliwa ngendlela esempilweni kwaye alifumani zizifo okanye izigulo esijongene nazo. Kwaye elinye iqela londliwa ngendlela engalunganga yokuphila apho lithanda izifo ezininzi kunye nokudinwa njengoko ubomi babo bufutshane ngokukhawuleza. Ukuze ngokwenene sigcine indlela yokuphila enempilo kwaye okubalulekileyo siziva silungile kukuqinisekisa ukuba iiFirmicutes zethu azikho ngaphantsi ngokuyingozi kakhulu, kodwa sinokuyilawula ngeeprobiotics.

 

 

Probiotics

Probiotics inokwahluka kwi-yoghurt, imifuno enegwele, i-kombucha, kunye ne-miso. Kodwa kukho iinkampani ezithile ezikwalawulayo kwimarike yeprobiotic. IActivia iyogathi kunye neYakult zimbini zezona nkampani zaziwayo ezisebenzisa iimicroorganisms eziphilayo ukusinceda sigcine impilo esempilweni kunye nokugcina i-microbiome yethu yamathumbu ikwimeko entle. Xa sinohlobo oluthile lokutya kweprobiotic kwinkqubo yethu, sithintela izigulo ezithile kunye nezifo eziphuma kulawulo. Njenge-cholesterol yethu, uxinzelelo lwegazi, ukunganyamezeli kwe-lactose, okanye iintlungu zesisu eziphindaphindiweyo.

Xa sixuba iiprobiotics ekutyeni kwethu xa sizama ukugcina indlela yokuphila esempilweni, sinokubona ukuphucuka okukhulu kwindlela esinamandla angakumbi ngayo, siziva sihluthi kangangokuba akufuneki sitye kakhulu okanye sitye ngokungenangqondo, kwaye xa sisonke siziva silungile. emathunjini ethu njengoko siqhubeka nomsebenzi wethu wemihla ngemihla. Ukusukela ngo-2007 ukuza kuthi ga ngoku, malunga ne-3.9 yezigidi zabantu baseMelika basebenzisa iiprobiotics ukugcina amathumbu asempilweni, nangona kunjalo, ezo probiotics ziyiqhezu nje leentlobo ezintandathu zokutya ezinokunceda ukugcina i-microbiome yamathumbu enempilo ukunceda ukuxhasa indlela yokuphila enempilo.

 

Indlela yokuphila enempilo

Umzekelo, indlela yokuphila esempilweni kukutya amaqela akho okutya; nokuba isityalo esisekwe kwisityalo okanye emnisi, kunye nokuzivocavoca amatyeli aliqela ngaphandle konyaka. Indlela yokuphila entle enempilo kukutya ukutya okusekwe kwaye kungazilolongi, okukhokelela ekutyetyiseni kakhulu kunye nokubanjwa kwentliziyo. Kuxhomekeka emntwini kunye neenzame abazimisele ukuzenza ukuze bahlale bephile qete, banokufumana ubomi obude ngokukhathalela isisu sabo kuqala.

 

protein

Masiqale ngeprotheyini. protein iyakwazi ukwahluka ngokutya okukutya okufana nenyama yenkukhu kunye nenyama yenkomo okanye isityalo-esekwe kwizityalo njengeembotyi, umgubo okanye itofu. Zonke ezi ntlobo zeprotein zinokunceda imizimba yethu ngokusenza ukuba sikhule izihlunu zethu, kodwa silawule neebhaktiriya kwimigudu yethu. Okulandelayo ngamafutha. Amafutha anokwahluka njengeebacteria ezilungileyo nezingalunganga. Kukho iifatata ezilungileyo njengentlanzi, amantongomane, ioyile yomnquma, kunye neavokhado; ngokunjalo, iinyama ezimbi ezinje ngebhotolo, i-lard, kunye nokutya okunamafutha. Kuyaziwa ukuba singazinkcinkca kakhulu kwi-trans fats njengoko kukho ukutya okukhawulezayo, kodwa singakwazi ukuzilawula ukuba singazidli ngokudibanisa ukutya okulo lonke ixesha.

Ewe, ashibhile kwaye kulula ukufikelela kuwo, nangona kunjalo ngoku kunye neentsuku, thina njengabantu ngoku sipheka ngakumbi kumakhaya ethu kwaye isidlo silungiselela ukutya kwethu ukuba sempilweni. I-Digestible kunye ne-non-Digestible Carbohydrate ikakhulu zizitatshi, iswekile, kunye nefibre. La maqela mabini okutya anokwenza ulusu lwethu luve lonwabile okanye lukhathazekile kuxhomekeke kukutya esikutyayo. I-ripars, i-starches, kunye neefayibha zinceda imizimba yethu ngokuziva izele ziintaka, iicuba zisinceda isisu samathumbu ukuba kwenzeka ukuba ithumbu lethu livuthwe, kwaye iswekile isinika amandla amancinci ebomini bethu.

 

Ifutha kunye nePolyphenols

Amaqela okugqibela okutya kukutya okunevumba kwaye Polyphenols. Omabini la maqela okutya aneempawu ezintle kuba sibabona kuyo yonke indawo kwimarike yokutya, befihla phambi kwamehlo. Ukutya okuthosiweyo okunje nge yoghurt kunye ne-kimchi yimizekelo embalwa yeendlela zokugcina ii-guts zethu zonwabe kunye nokuyeka izifo ezininzi. Iipolyphenols kukutya okune-antioxidant okufana netshokholethi emnyama, amajikijolo, imifuno emnyama, kunye neziqhamo ezithile. Ezi zinceda isisu sethu ekupheliseni oko kulamba kweswekile kwaye kuyo yonke incasa kulungile.

Lilonke, ii-microbiomes zethu zamathumbu zibalulekile kuthi nakwimpilo yethu iyonke njengoko sonke sizama ukugcina nokufezekisa indlela yokuphila esempilweni. Ibinzana elithi "siyinto esiyityayo" lisathetha kuthi sonke, nangona kunjalo, kuxhomekeke kuthi ukubeka umsebenzi kwaye sisoloko sizama ukutya okuhlukeneyo ukuqinisekisa ukuba amathumbu ethu asasebenza ngokufanelekileyo. Nokuba ukhetha ntoni na ukutya, khetha enye eya kusebenza nomzimba wakho kunye namathumbu akho kuba sonke senziwe ngokwahlukileyo. Kodwa amathumbu ethu kufuneka abe yinto yokuqala ekufuneka siyimamele.

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Citsa:

Indima ye-gut microbiota kunye nezondlo kwi-amyloid formation kunye ne-pathogenesis yesifo se-Alzheimer. I-PubMed � NCBI: ���� www.ncbi.nlm.nih.gov/pubmed/27634977

Iglosari zebhacteroidetes Biome360: www.biome360.com/glossary/bacteroidetes/

Yintoni iziQinisekiso? : www.biome360.com/blog/firmicutes/

Iintsholongwane kunye nomzimba � Wikiversity: xh.wikiversity.org/wiki/Bacteria_and_the_body#Gram-positive_bacteria

I-Nanoparticle inciphise iimpawu zesifo sokuvuvukala kwesifo seempuku: phys.org/news/2019-08-nanoparticle-relieved-symptoms-inflammatory-bowel.html

Iprobiotic: en.wikipedia.org/wiki/Probiotic

Iipolyphenols: Yintoni eziyiyo, kwaye kutheni uzifuna: ������� amanqaku.mercola.com/sites/articles/archive/2015/12/14/polyphenols-benefits.aspx